WOD: Thursday 230216

More rowing? I though we were done with rowing until next year’s rowing challenge…

• Daily Focus

Aerobic capacity is the name of the game. We are looking to specifically target lactate threshold and work with challenging segments of 2 mins on/1 min off for 12 sets. The goal today is to hold paces and recover just enough to hit the next set well. The style of workout should lend itself well to have large class sizes be able to utilize equipment and rotate into different stations.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

Echo Bike: Bike Erg, 1000/900 m

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calorie

40/32 Airdyne Calories

Bike Calories: Stay straight and work to push/pull on the bike with steady intensity. No swaying.

-Machine Subs:

30/24 Bike Erg Calories or Row Calories

Metcon: "Bottlebrush"

Every 3 mins for 36 mins, alternating between:

Row, 500/450 m

45/32 Assault Bike Calories

Run, 400 m

Primary Objective: Complete all stations in less than 2 mins.

Secondary Objective: Complete all stations and all rounds in the workout.

Accessories:

3 rounds for quality of:

Forearm Plank Hold, 1 min

Copenhagen Plank Hold, L 15 secs/R 15 secs

Star Plank Hold, L 15 secs/R 15 secs